It’s time again for the well-known deadlift! We all know that deadlifting is one of the best exercises for strength training. After all, you make different muscle groups stronger with it. Technically, the deadlift is far from easy and it is extremely important to deadlift with a correct posture. But what is the right attitude? There are several options for carrying out the deadlift, but the best known are the so-called sumo posture and the conventional posture.

Conventional deadlift vs. sumo deadlift: the advantages and disadvantages

The sumo deadlift is a more advanced and rather technical variant of the conventional deadlift. It looks like the conventional deadlift, but with the legs at a slightly wider distance from each other, which means that you don’t have to bend as much. That is why sumo deadlift is better for people with back problems. Just as with the conventional deadlift, the sumo deadlift focuses on the gluteal muscles.

But which of these techniques is best to use and what are the pros and cons of each technique (sumo vs conventional deadlift)?

Tension on Your Muscles

Because you spread your legs in the sumo position, the pressure on your back decreases, but more pressure is exerted on your leg muscles. With the conventional posture, more pressure is then exerted on your back muscles.

Positioning

The sumo position offers more stability and comfort. This allows you to generally lift heavier weights with less effort. With the sumo posture, you have more chance of problems with the stability of your knee. With the conventional posture, you do not have this problem.

Knees and Hips

Both deadlifts emphasize the knees instead of the hips, but with the conventional lift, this shifts to the hips as soon as the weight is lifted.

Muscle Groups

One of the benefits of sumo deadlift is that it is better for training your leg muscle groups. The traditional deadlift will then put pressure on your upper body and accentuate your back muscles.

Fortunately, it is not necessary to make a choice, you can also choose to alternate the two options described. If you don’t have the power or flexibility for a specific deadlift, you might be able to try the other. If your goal is to build more power and lift more weight, you can opt for the sumo, but if strengthening your lower back and hamstrings is your focus, then the conventional deadlift may be your preference.

Deadlift is one of the best part of your gym exercises that shows the level of your fitness and the strength of your body.